TAIGALATES JANIS CARTER & GERARD BYRNE Department of Psychiatry University of Queensland

Overall topics u Definition u Rationale u The details of Taigalates techniques –Demonstration –Practice u Reflection of theory and practice

What is Taigalates? u This is a new mind body technique designed for fitness professionals to be conducted in a safe way.

Where have Taigalates techniques come from? TAI CHI YOGA PILATES

Rationale for Taigalates u Increasing interest in complementary medicine techniques for both general and specific health improvement u It is hoped that students of Taigalates may be introduced to three mind-body techniques working in combination

Origin of Taigalates u Tai chi comes from China u Yoga comes from India u Pilates comes from Joseph Pilates formerly of Germany

Philosophy of Taigalates u To promote an integration of Eastern and Western body methods within the same program u To celebrate our multiculturalism

Advantages of Taigalates u Tai Chi stretches the tendons and ligaments and treats arthritis. u Yoga poses reverse depression, alleviate anxiety, help insomnia and promote a feeling of peace. u Pilates promotes core strengthening, increases the depth of respiration.

TAI CHI

TAI CHI : Introduction u Martial art u Closely related to Qi Gong (One of the eight branches of Traditional Chinese Medicine

Benefits of Tai Chi u Supporting the body u Massaging the internal organs u Stretching the body u Pain management u Not requiring time for recovery because of working at 70% of capacity u Other general benefits of exercise and joint mobility including prevention of falls, better posture, help toward regulation of blood pressure, posture, greater sense of wellbeing

Basic concepts of Tai Chi u Chi u Posture u Opening Stance u Breathing u Tai Chi Hand

Example of Tai chi u Opening Form u White Crane Spreads Its Wings

Basic concepts of Tai Chi : Chi u Internal energy u Blockages to Chi flow cause disease and pain in muscle u Tan Tien below umbilicus Chi channels flow through. u Tai Chi replenishes Chi u Anti-aging technique

Basic concepts of Tai Chi: Posture u Horse stance u Body-relaxed firm u Head-erect u Shoulders – relaxed u Chest – sunk u Hips – forward u Tail – tucked u Knees – unlocked u Erect – stance u Feet – the weight balanced or balancing

Basic concepts of Tai Chi: Tai Chi Hand u Hands project Chi outwards u Hands open and relaxed u Tension blocks Chi u Fingers slightly curved u Warm hands = Chi

Basic concepts of Tai Chi: Breathing u Abdominal breathing u In breath - opening movements u Out breath – closing movements

Example of Tai Chi Opening form u Feet shoulder width apart u Other body parts as for general posture

Example of Tai Chi Opening Form u Modified Chen opening Sun high horse stance –Starting position, spine erect –Drop spine, weight right leg, knees bent, step to right

Example of Tai Chi Opening Form u Modified Chen opening Sun high horse stance –Draw 50% weight to left leg and lift both arms –Relax shoulders and let elbows drop, sink wrists, fingers float up –Arms hands down, arms slightly lifted, and elbows slight forward. Spine drops

Example of Tai Chi: White Crane Spreads Its Wings u Cranes are symbols of longevity in Chinese Philosophy –Pivot weight of left foot 90 degrees to left –Sink all weight onto R leg, R arm floats upwards

Example of Tai Chi White Crane Spreads Its Wings –Step forward L foot to cat stance, with ball of L foot, whole R foot on ground –Weight on back R foot, L foot active, straighten a little. L hand drops to the L, hand turned out from body, R hand rotates up and out. Wt 90% R leg, 10% L leg

Example of Tai Chi White Crane Spreads its wings u Rotate to front, arms back to side, feet to front and shoulder width apart, as at the beginning u Repeat on the opposite side

YOGA

YOGA : Introduction u Living in the present u State of mindfulness u Asanas (poses) are used to achieve this u Sun Salutations to be taught u Growing interest in Yoga for fitness, health and mental wellbeing

Breathing techniques u Chest to Belly Breathing u Breath movement relationship u Ujjayi (Victorious) Breathing (“Loud Breathing”)

Yoga: Chest to Belly Breathing u Method described by TKV Desikachar u R hand on chest L hand on belly u In breath R hand rises, then the L u Out breath, L hand on belly recedes, then R hand on chest u In breath up down, outbreath down up

Yoga: Breath Movement Relationship u [^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^] BREATH u [___________________________] MOVEMENT u Breath is like a wave in ocean, u movement is surfer Larry Payne PhD: Yoga Rx

Yoga: Ujjayi (Victorious) Breathing or Loud Breathing u Breathe out through both nostrils, partly close glottis – slight snoring sound u Try mouth open – say – harrr, then close mouth and make the same sound, breathe only through nostrils u This breathing used with chest to belly breathing during asanas

Yoga: Practice Session u Chest to belly breathing u Ujjayi breathing u Combine chest to belly and ujjayi breathing u Practise movement alone u Combine two types of breathing with movement

Yoga: Breath to analyse emotion u Notice your breathing –Rapid thready, large inspiration – anxiety –Much sighing – sadness, depression –Don’t strain the breath – passive acceptance of where it is –Be mindful and present in the moment

Sun Salutation

Sun Salutations u Mountain pose with hands in greeting position u Swaying back mountain u Forward bend u Right lunge u Down dog u Up dog u Down dog u Lunge u Forward bend u Swaying back mountain u Mountain with hands in greeting position u Repeat on the other side

Sun Salutation: Mountain pose with hands in greeting position

Sun Salutation: Swaying back mountain

Sun Salutation: Forward Bend

Sun Salutation: Right Lunge

Sun Salutation: Down Dog

Sun Salutation: Up Dog

Sun Salutation: Down Dog

Sun Salutation: Right Lunge

Sun Salutation: Forward Bend

Sun Salutation: Swaying back mountain

Sun Salutation: Mountain pose with hands in greeting position

PILATES u Joseph Pilates was born in Düsseldorf, Germany u Program started early 1900’s in Germany u He had asthma and rickets and decided to develop a body that would not let him down

Pilates biography u Wrote “The Art of Contrology” u Mind used to master the muscles – first Western Mind Body technique

PILATES : Introduction u Western mind body technique u Developed by Joseph Pilates born in Düsseldorf, Germany 1880 u He started on his own weak body u Progressed to ballet dancers u Pilates body will not let you down

Eight Principles of Pilates u Concentration u Control u Centre / Core training u Breath u Fluidity u Precision u Routine u Isolation

Pilates Back and waist stretch u Sit cross legged on mat u stretch R arm up to the sky with the l hand on L knee

Pilates Back and Waist Stretch u Open fingers of R hand u Inbreath clasp R wrist with L hand u Outbreath lean to L. Both sit bones on the floor u Inbreath return to beginning Rpt other side

Pilates: Roll down, roll up. u Seated on mat, knees bent, soles feet on floor u Engage transversus u Tuck pelvis under, rounding back u Continue till feet lift

Pilates: Roll down, roll up u When feet just about to lift off floor, then u Reverse the movement with an outbreath

Conclusion u Always use warm up and cool down u We have ours but use yours until you learn ours u Two days workshop for Taigalates planned u 15 CEC points will be applied for

Reflection of theory and practice u Sharing u Feedback u Suggestions